Session 1 of the Purpose & Plants Academy is live on replay—Protein, Plant-Powered. This blog is your friendly recap: how to hit per-meal targets, why plant protein wins for the gut, and how timing makes all the difference.
Our Protein Obsession (and the Plant-Powered Plot)
Every aisle is screaming PROTEIN right now. Protein cereal. Protein brownies. Protein water?! We’ve turned “macros” into marketing—and honestly, some of it’s useful…but a lot of it is noise, nonsense and NOT GOOD for your body.
Here’s my take: protein is powerful when you use it with a plan—not when you sprinkle 20g! Processed protein fairy dust on every snack.
Here is The plot twist...When you zoom out from the label and zoom in on your actual body—muscles, hormones, gut—protein is key AND plant protein isn’t second string. With the right amount and timing, it builds muscle and feeds your gut microbes (hello, energy, mood, and less inflammation) AS WELL AS animal protein.
🌟Three simple truths (keep these, ditch the drama) about plant protein:
- Total & timing beat hype. Hitting your daily target and spreading it across meals works better than cramming it in at dinner.
- Plants bring friends. Plant proteins arrive with fiber and polyphenols that your gut bugs turn into short-chain fatty acids (the “good stuff” that supports gut lining and calm).
- Yes, you can grow muscle with plants. Just ask Ilya athlete Rich Roll. You’ll just use a slightly bigger portion or a smart combo (soy/pea blends, tofu/tempeh + grains + seeds).
Strategy is key for any all kinds of protein. This is true with nearly everything when you are striving for optimal health.
Ok- so if you aren't already on the plant forward wheelbarrow, you probably wonder how it is down. How does one do it in real life (without stress)
- Breakfast: plant protein smoothie + nut milk + hemp seeds + berries + greens OR Chia Pudding
- Lunch : Buddha bowl + tempeh & lentils + quinoa + micro greens + nuts and seeds
- Dinner: edamame, cauliflower rice stir-fry + extra veggies and a tahini, miso sauce + seeds
- Snack: If you trained hard or you are over 40: a light protein serving before bed can make a world of sleep difference (not too close to bedtime though)
- Workout days: Make sure one of those protein hits lands within a big 4–6 hour window around training. Total daily protein is still the boss. For me every day is a workout day so I am especially conscious of honoring this !
More Protein Science in plain English: the muscle “on” switch likes ~2–3g leucine per meal. Plants can hit it—just go a tad bigger or blend.
“But what should I buy?” Skip the junk with big promise labels. Think real Whole Food ingredients, not claims:
- Try Tofu/tempeh, lentils, chickpeas, edamame, pea-pasta, quality soy/pea protein powder.
- Stock up on seeds & nuts: almonds, pistachios, walnuts, hemp seeds, pumpkin seeds, chia seeds
- Add fiber + color: onions/garlic (prebiotics), leafy greens, herbs, berries.
- If you include animal foods, favor omega dense fish and keep red/processed meats “sometimes.”
So what is The vibe going forward?
Less obsession. More intention. Fewer “protein-ish” snacks, more purposeful plates.
You’ll feel it—steadier energy, better recovery, calmer gut—and yes, the strength gains to match.
PS: If you love the nerdy bits, we’ll cover the “why” inside the workshop—like why plants lower that not-so-cute inflammatory markers and how fiber turns into those gut-healing short-chain fatty acids. If you just want the how to guidance, we’ve got the exact masterclass ready for you (meals, moves and all).
Ready to trade protein hype for protein strategy? Come hang with us in class. Your muscles—and your microbiome—will thank you.
What’s next for the Academy MasterClass Series? Brain & Performance
High performers don’t wing energy—they engineer it. In Brain & Performance, we’ll connect your plate to your prefrontal cortex (focus), your stress system (resilience), and your daily schedule (productivity). Expect an action plan that blends purpose, plans, and passion with simple food moves that actually fit your life.
You’ll learn:
- A simple Fueling Framework for deep work days vs. training days
- Focus foods + timing to avoid the 3 p.m. crash
- Micro-habits to alleviate stress and protect recovery (sleep friendly)
- How to map meals into your calendar so performance is automatic
If this sounds like the reset you’ve been craving…Join our Purpose & Plants Academy workshop series.
It's time to Learn to live with less stress and more nourishment and ease! This is a passion project Co-taught by me and Dr. Yolanda Rivera-Caudill. Join Now with VIP pricing